Day 4WOD 150820 warm-up – Coach’s Choice A. barbell complex cluster 1 hang power snatch + 1 ohs + 2 oh lunges = 11. 1. 1. 1. 1, rest 30sec @ dots, rest 2min after 5th set, x 3-rest as needed-B1. 2 x 500m row @ 90% aerobic effort, rest 2min between sets, then B2B2. […]
Day 3WOD 150819 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo, go immediately to A2A2. 50’ sled push, rest 2min then back to A1, x 3-rest as needed-(athletes can start @ B1 or B2)B1. 2 sets @ 90% effort15 ghd sit-ups – OR – 30 abmat sit-ups30 air squats60 double unders – OR
Day 2WOD 150818 warm-up – Coach’s Choice A. Perform workload @ 85-90% effort… treat it like training, not testingSub 2 burpee pull-ups for every 1 rope ascent (1 rope ascent = 2 burpee pull-ups)50 wall balls + 1 rope ascent, rest 1min40 wall balls + 2 rope ascents, rest 1min30 wall balls + 3 rope
Day 1WOD 150817 warm-up – Coach’s Choice (static step-ups=keep foot of working leg on the box, don’t step down)A1. barbell complex – 3 hang power cleans + 5 static step-ups (R) + 3 hang power cleans + 5 static step-ups (L), rest 30sec then A2A2. mixed grip pull-up cluster, switch grip each set – 5.
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